Many overweight people are apprehensive about eating fruits when reducing, as they contain simple sugars that are believed to promote weight gain. Fruits are indeed rich in fructose and glucose, but they also contain many other components with beneficial effects on human health. So let's find out if it's okay to eat fruit while reducing.

• Fruits - nutritional values
• Is it safe to eat fruit when reducing?
• Fruits increase satiety
• Fruits are a good source of antioxidants
• Fruit juices are not the same as fresh fruit
• Fruits reduce the risk of developing many diseases
• Fructose contained in fruit is not harmful

Fruits - nutritional values

Fruits do not contain only fructose alone, the ingredient that arouses the most controversy and doubts related to weight gain. Fruits contain many valuable nutrients, including glucose, vitamins, minerals, dietary fiber, carotenoids, flavonoids, phenolic acids and unsaturated fatty acids (especially avocados). Thanks to the content of a wide variety of bioactive nutrients and substances, fruits have beneficial effects on human health. In addition, fresh fruits are generally low in calories and have a low to medium index and glycemic load. This means that they can be regularly included in the diet in moderate amounts, without worrying about weight gain and excessive increases in blood glucose and insulin levels.

Is it safe to eat fruit when reducing?

Current research shows unequivocally that consumption of whole fresh fruits has a positive effect on weight loss and contributes to reducing the risk of long-term weight gain. Increased consumption of whole fresh fruits has been shown to promote weight maintenance or even moderate weight loss over the long-term (up to 24 weeks). It is indicated that regular consumption of whole fresh fruits can reduce daily energy intake, especially when consumed before meals or when replacing more caloric foods (e.g., candy, confectionery baked goods, juices, nectars and cola drinks). Whole fresh fruits do not contribute to the development of overweight and obesity, and can even play an important role in the prevention and nutritional treatment of obesity. It is also worth mentioning that a high intake of fruit juice promotes weight gain in the long term, so consume whole fresh fruits and replace fruit juices with plain water to reduce total calorie intake throughout the day.

Fruits increase satiety

Regular consumption of whole fresh fruits can lead to an increased feeling of satiety and a significant reduction in the energy value of the diet. This is due to the fact that fresh fruits are characterized by a high content of water and dietary fiber, especially the water-soluble fractions.

Fruits are a good source of antioxidants

An adequate supply of whole fresh fruits in the daily diet increases the proportion not only of dietary fiber, but also of vitamins and minerals, as well as highly valuable bioactive compounds such as carotenoids and polyphenols with well-documented potent antioxidant properties. A high intake of antioxidants naturally contained in fresh, multicolored fruits contributes to reducing the risk of developing cardiovascular, cancer, neurodegenerative and ophthalmic diseases, as well as obesity, insulin resistance and type 2 diabetes.

Fruit juices are not the same as fresh fruit

Eating whole fresh fruits is not the same as regularly drinking fruit juices, even those freshly squeezed at home. Fruit juices are devoid of dietary fiber and most of the valuable bioactive compounds with antioxidant properties. Hence, it is not recommended to consume large amounts of fruit juices (even 100%), and even less so in children, obese people and people with abnormal glucose tolerance. Instead of fruit juices, you can eat whole fresh fruits, including on reduction.

Fruits reduce the risk of developing many diseases

Studies have shown that eating whole fresh fruits (including: apples, pears and citrus fruits) reduces the risk of cardiovascular disease and cancer, and lowers the risk of death from any cause. Increasing the intake of whole, fresh and varicolored fruits therefore plays an important role in the prevention of cardiovascular disease and cancer, and the prevention of premature death.

Fructose contained in fruit is not harmful

It has been shown that increasing the dietary supply of fructose from whole, fresh fruit is not associated with a marked increase in body weight or liver fat in young, healthy individuals. However, healthy moderation should be exercised in the consumption of whole, fresh and varicolored fruits, and even more so when reducing. Harmful to health is fructose, which comes from highly processed foods, especially sugary drinks, candy and dairy products sweetened with sugar and/or glucose-fructose syrup. Whole fresh fruits also being a source of fructose, when consumed in reasonable amounts, do not show negative effects on health, including body weight and blood glucose levels.

Sources:

• Sharma S.P., Chung H.J., Kim H.J., et al: Paradoxical Effects of Fruit on Obesity. Nutrients. 2016 Oct 14;8(10). pii: E633.
• Schwingshackl L., Hoffmann G., Kalle-Uhlmann T., et al: Fruit and Vegetable Consumption and Changes in Anthropometric Variables in Adult Populations: A Systematic Review and Meta-Analysis of Prospective Cohort Studies. PLoS One. 2015 Oct 16;10(10):e0140846.
• Yuan S., Yu H.J., Liu M.W., et al: The association of fruit and vegetable consumption with changes in weight and body mass index in Chinese adults: a cohort study. Public Health. 2018 Apr;157:121-126.
• Aune D., Giovannucci E., Boffetta P., et al: Fruit and vegetable intake and the risk of cardiovascular disease, total cancer and all-cause mortality-a systematic review and dose-response meta-analysis of prospective studies. Int J Epidemiol. 2017 Jun 1;46(3):1029-1056.
• Dreher M.L.: Whole Fruits and Fruit Fiber Emerging Health Effects. Nutrients. 2018 Nov 28;10(12). pii: E1833.
• Guyenet SJ.: Impact of Whole, Fresh Fruit Consumption on Energy Intake and Adiposity: A Systematic Review. Front Nutr. 2019 May 8;6:66.
• Hebden L, O'Leary F, Rangan A, et al: Fruit consumption and adiposity status in adults: A systematic review of current evidence. Crit Rev Food Sci Nutr. 2017 Aug 13;57(12):2526-2540.